Stats: 24yr old...190...approx 14% bodyfat(ouch) extensiive workout knowledge and expierience...excercise science major, working out for 5 years, 3 years intelligently....

Background: Last summer i was in the best shape of my life...about 185 and fairly ripped...could see just enough of the six pack to know that it was there....new job, school, girl problems etc all lead to letting my self go...

* NOTE: Abs work is still performed after every workout in an alternate fashion.

WEEKS 9-12

Monday (quadriceps/hamstrings)

A. Back squat
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

B1. Leg press
3 x 10-12 reps

B2. Leg extension
3 x 10-12 reps

C. Romanian deadlift
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

Tuesday (Shoulders/Back)

A1. Upright rowing
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

A2. Seated incline dumbbell lateral raise
4 x 12-15 reps

B. Cable lateral raise (one arm at a time)
3 x 15-20 reps per arm

C1. Barbell rowing
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

C2. Lat pulldown
1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10

E. Haney shrugs
3 x 12-15 reps

Thursday (Biceps/Triceps)

A1. Preacher curl
4 x 8-10 reps

A2. Alternate dumbbell curl
4 x 10-12 reps per arm

A3. Reverse barbell curl
4 x 12-15 reps

B1. Close-grip bench press
4 x 8-10 reps

B2. Lying barbell triceps extension
4 x 10-12 reps

B3. Rope triceps extension
4 x 12-15 reps

Saturday (Chest/Shoulders)

A1. Decline dumbbell press
3 x 8-10 reps

A2. Dips
3 x max reps

A3. Cable crossover
3 x 12-15 reps

B1. Seated dumbbell press
4 x 8-10 reps

B2. Standing lateral raise
4 x 10-12 reps

B3. Front dumbbell raise
4 x 12-15 reps

* NOTE: Abs should be worked after every workout (same as two other phases) plus additional resistance free abs work everyday.

What do you guys think? pros...cons,,,,tips....trips.. ..bring on the knowledge boys...

Diet: High protien, moderate healthy fat, complex carbs only at breakfast, pre and post workout...havent had a chance to figure out exact numbers yet...but was thinking something cyclical to help trim bodyfat and maximize muscle growth...higher carb and total calories on workout days....low carb and lower calories on off days...

Supplements: have a couple questions here for you pros...but first ill tell you what i def. want to base my stack around....
Exceed by DS pre workout
Replenish by DS post workout
BCAA mega dose through out the day....20 grams?
NO limits by DS

no for some possible additions...this is where you guys can chime right in...

should i add a fat burner or will that be counter productive with the NO?

will a supp like bulk powerfull be beneficial in an effort to trim bodyfat add lean muscle, or the appearance there of?

any thoughts on adding posidion, leviathan, anabolic pump, havoc? what effect would these addional supps add in my efforts to attain the ideal beach body? would they work synnergistly with the afformentioned products or work against them...

Summary: So again...i am trying to attain the most visually pleasing body that i can...weight and bf percentage dont mean as much as appearance to me right now(vain i know)...any thoughs on trianing, diet and supplementation will be greatly appreciated...u guys seem to know everything...

That is a good plan. A little too complicated for me, but really good. You use about the same number of sets I do, and use a similar philosophy on rep schemes. Probably because you are very aware of the various parts of the muscle cell and what stimulates them. I never go to 100 reps though, I usually go to around 20-30 reps for 3 slow, continuous tension sets to stimulate the mitochondria and capillaries. Whatever works. You know what works for you, anyway, so you don't need any help with that.

My question is, what about your cardio? How often, how long, high intensity or low intensity activities? To me, this is the most important thing for your waist unless you are a complete diet nazi with psycho genetics.

I think this is a good plan. I would recommend RPM, as mentioned before. You will like it.

The final exercise of the workout is a "flushing" set of 100 repetitions. Ideally you'd complete the 100 reps without any rest, but at first, while you build up your work capacity, it's okay to take a few 3-5 second pauses during the set.

The purpose of this set isn't to stimulate hypertrophy directly, but rather to enhance recovery from the previous workload. The very high rep/low intensity set will increase muscle flushing which will help bring blood and nutrients to the muscle group as well as the tendons.

It'll also help get rid of the metabolic wastes accumulated during the workout. Plus, systematic use of very high rep sets can increase muscle capillary density (more blood vessels going to the muscles) which will further enhance recovery capacity as well as work capacity.

There will still be a minimal hypertrophy effect from such sets, mostly in the slow-twitch muscle fibers. While athletes don't want that, bodybuilders who are only interested in size will accept any added hypertrophy they can get!